Halloween is a lot of fun with dressing up and meeting all of your neighbors. The downside is dealing with the fallout of too much candy. While some children may do a good job saving and slowly eating their Halloween candy, others will want to eat it all at once. This leads to tummy aches, crankiness as their body attempts to balance out sugar spikes, increased inflammation and of course potential dental issues later on. If your child has had dental work, they may have restrictions on what kinds of candy they can eat adding to the problem. Just taking the candy away with the accurate but to a small child nebulous “It’s bad for you” will likely lead to tantrums and a bad case of the “I wants”.

In our household we have the Switch Witch. After trick or treating, we let the boys pick out 5 pieces of candy to keep, along with any non-candy treats. The rest is left out for the Switch Witch. After they go to bed, we remove the candy offering and replace it with a toy.

The boys are excited with a new Halloween surprise toy, and we donate the now massive amount of candy to adults in need of a quick pick me up. The kids still have a few pieces of candy left to enjoy and we know by the end of the week the Halloween chaos will be a fading memory.
As a note for those that would like to make the life of many parents easier, there are many non-candy options out there. It may be too late for this year but you might want to consider it for next year.

Simple ankle sprains, the ones that you “walk off” or heal in less than two weeks are rarely properly rehabilitated. Often once the pain is gone and you are able to resume normal use, the problem is considered gone, until the next time it happens. This guide is to help strengthen your ankles to avoid a repeat sprain.

Before we start to discuss rehab, let’s look at the anatomy of an ankle sprain. The most common ankle sprains are Inversion Sprains. Wherein you stretch the lateral ligaments of the foot, or in more common terms. The injury happens with the foot turned in, damaging the ligaments on the outside of your foot. Most commonly is the anterior talofibular ligament. Typically with these sprains there may be minor or no swelling at all.

Below are some suggestions for strengthening the ankles to avoid re-injury. These are not for treatment immediately following an acute sprain. If you have an acute sprain contact a healthcare professional for the best type of treatment for your injury. These instructions can also help improve balance.

Test for your starting point:

Stand on 1 foot for up to 60 seconds. Stop as soon as you start to wobble or become unstable. Note the length of time. Then, repeat the exercise with the other foot. If the amount of time was less than 60 seconds start at Beginner, if more than 60 seconds go to Intermediate.

Note: For safety always do these exercises near a wall or chair you can hold onto, if you suddenly need support. This exercise is best done barefoot if possible.

Rehab Beginner:

3-4 Times a day: attempt to stand on each foot for up to 60 seconds. If you start to wobble consistently, put the other foot down, rest for 30-60 seconds and try again. You are likely to have small wobbles during this exercise those are OK but remember the goal is to strengthen the ankle and large wobbles might re-injure it instead.

Once you can stand on each ankle for 60 seconds without wobbles move to the Intermediate level.

Rehab Intermediate:

3-4 times a day attempt to stand on each foot for 60 seconds with your eyes closed. Everything is the same as the Beginner exercise except you will have your eyes closed.

Once you can stand on each ankle for 60 seconds without wobbles move to the next level.

Rehab Advanced: with variations

Start with same exercises as above on an uneven surface such as a Balance Pad.

Variations are: Doing the exercise with eyes closed; holding weights in hands; or moving arms in circles while holding weights

A week ago I began looking into some group classes at the local YMCA. I’m still looking for suggestions and I’ll share my experiences here.

So far this week I have taken advantage of the convenient indoor jogging track. The track is on the second floor (stair or elevator access), with 3 lanes on the second floor of the building. It loops around the cardio equipment , weights, and overlooks the basketball court and pool on each side Nine(9) laps of the track is equal to one mile. There are signs that state which direction traffic is moving in, and the lanes are labeled depending on your speed (Walk, Jog, Run).

Good things

I did not experience any kind of “traffic” on the track. While others were using it, there was plenty of room for everyone. Everyone on the track respected the direction of the day.

There are easy to access lockers on the second floor for those that just want a place to lock a jacket while they walk.

Due to the layout and climate control, if you just need a walk, you don’t need to change, but I do recommend sneakers. This is a great place to just get in a mile walk for health. If you have concerns about needing a nearby bathroom when exercising, there are restrooms located on the same floor as the track.

This is a great alternative to a treadmill, more interesting in my opinion and better for balancing muscle use. This will help keep my running exercise plan on track over the winter.

Tucked to the side near the basketball court is a great small stretching area to stretch and foam roll after a walk/run. There is a big spiderweb contraption with instructions for stretching, several floor mats and foam rollers.

For those that care, WiFi!

Other Notes

I have yet to figure out a good way, for me, to keep track of the number of laps, while running and following a run program. Today I saw an older woman carrying around a manual counter. I’ve been using my phone stopwatch with a lap button, but I’m sure I’m missing laps as I forget to change screens.

Actual distance run via counting laps: 1.89 miles

Skip using any GPS trackers, they won’t be accurate. Pokemon Go players, while you will get egg credit it will be less than you walked.

Due to the track being indoors. I have the luxury to not worry about cars, and other road hazards. Though, it would be nice if I could remember my headphones to listen to music while I run.

Welcome Autumn! The leaves are changing, the nights are colder, and Catalyst Chiropractic is giving back to the community. From now until October 31st, $25 of every new patient exam will be donated to the Nashua Humane Society, or Liberty House (patients choice of course).

We’ve got a team together for the Walk for Whiskers on October 29th. Fall is a great time for outdoor walks, and Mines Falls Park will be ablaze with colorful leaves, come out and join us. Wear a fun costume, and help animals in need.

In the office we are once again collecting donations until the end of October to help local veterans, here is the current wishlist. Liberty House, is a sober assistance home for Veterans located in Manchester, NH. Liberty House has 10 residential beds in their transitional facility. Along with housing, they also support veterans in the community with employment/housing assistance, case management, agency referrals, a food pantry and supplies for those veterans still homeless.

With falling leaves comes raking or wearing heavy leaf blowers. A neurostructural shift can make it difficult to enjoy the weather after all the chores are done. Call the office today to schedule your complementary consultation and help out a good cause.

603-791-0222

Pictures are of our sons Hal and Jack from various years enjoying fall.

One of the common comments we hear at Catalyst Chiropractic, is reports of an increased speed of recovery. After a month of care, people have excitedly announced that they were bouncing back from exertion faster. They had worked out in the yard the day before, or pushed hard to reach a new goal at the gym, and they had expected a morning filled with pain and uncomfortable moments. Upon waking up, they felt only minimal discomfort and had no stiffness in their limbs. The only thing that had changed in their routine, was adding Chiropractic to their life. In the weeks since, they’ve continued to have these results and have been able to push themselves harder and farther than before.

One patient told us about volunteering at a charity event. They had walked 3-4 times as many steps as they normally do. And that the year before when they volunteered, they took 3 days to recover from the exertion. This year, they were able to get out and do some much needed yard work the next day.

What if you could do more with your day? What if what once tired you out, was now only a milestone that you passed by and kept going? Does you spouse need Sunday to recover from a Saturday of yard work? Bring your loved ones in Month has begun! For the month of July we are giving back by donating $25, of every new patient exam fee, to the Nashua Boys and Girls club to help local children have a fun summer.

There is a sign on Rte 3 Northbound, for Historic Holman Stadium. I’ve driven by it so many times, that in my minds eye it has taken the place of the exit ramp sign. Now that I’ve seen the Nashua Silver Knights play a few games at Holman Stadium I’ve found our new family fun activity. I’m a big baseball fan, I grew up watching it, and my kids are growing up watching it. Thanks to a Nashua Chamber of Commerce Mixer, I met the staff of the Silver Knights and my baseball world expanded. Holman stadium and the Silver Knights offer a great time, at a great price, and in a great venue.

Parking

Parking is free, and only a short walk from the main gate. I repeat, parking is free. You did not imagine that, parking is free. Lets see any other major sporting venue have that as a perk. You could walk to the stadium from downtown if you wanted to though. For folks not familiar with how baseball games operate, be careful how close you park to the 3rd base foul line or make sure that you have full glass coverage. We haven’t seen any cars get hit, most likely due to the treeline at the edge of the stadium. But foul balls happen, and the 3rd base side is prime territory to pick up a souvenir of the game.

Tickets

Tickets can be purchased online or at the box office. If you decide at last minute to attend make sure you check what special event is going on at the park that day, because you might be able to get a discounted ticket. Speaking of last minute, don’t worry about seats, you’ll have good seats, all the seats are good. There isn’t an overhanging roof or upper deck seats needing support columns that block your view. This also allows for a lovely breeze on warm evenings. Every Sunday the Silver Knights accept canned goods for a local soup kitchen and you’ll get a reduced ticket price for your donation. Wednesday night games, children get in free with a kids club card.

When you walk into the park, take a moment to read some of the many plaques about the parks history. You may be surprised by some of the history that is here in downtown Nashua.

Activities for children

Do your kids have a hard time sitting still for nine innings of baseball (Because I know mine do.)? Get to the game before the first pitch, there’s a booth at the gate where the kids can sign up for games on the field between the innings. Duck toss, water balloon baseball, and even running on the field during the game. Many of the games are played with the members of the Silver Knights team and the staff. A really great personable friendly bunch including the in game announcer, Jimmy Football. Speaking of running the bases, the kids get to do that at the end of every home game. How cool is that? Best way to prepare is when the Silver Knights are winning, go to the 3rd base field entrance around the 1st out at the top of the ninth.

Other entertainment

Do you like fireworks? Well after every Friday night home game, there are fireworks. Not a few pops that sparkle, but a full scale fireworks show.

Cowbells! There is a spectator that has sat at the back of section 103 near section 104 at every game I have been too. He is selling cowbells for charity. The cowbells are $8 and fun to ring. Or in the case of small children great for teaching when to cheer and not to cheer during a baseball game (Note, not for the visiting team).

Jack wanted to go to a football that night, not a baseball game. Meeting Kendall Reyes made everything OK.

Local celebrities and giveaways. Last Wednesday Kendall Reyes of the Washington Redskins was there to throw out the first pitch and sign giveaway bobble heads. Kendall grew up in Nashua and played for Nashua North. According to articles on the internet he spends time in Nashua during the off season and does work to promote the Boys and Girls Club where he spent time as a youth. Interestingly enough Catalyst Chiropractic started a promotion at the end of June, and $25 of all new patient exam fees will be donated to the Nashua Boys and Girls club.

Other little tips

Pick up the $1 program at the merchandise stand as you walk in. It is always interesting to see which college the players attend, and where they grew up. The league has rules about what percentage of its players need to be from New England schools. Plus its always fun to find out a kid from your home town is playing ball on the field.

On Wednesday hot dogs are $1, which is half price. If you were paying attention the flyers in your mail box, you may have gotten a coupon for 2 for 1 hot dogs.

The Silver Knights Kids Club gets kids a discount on merchandise and free entry on Wednesdays. Youth t-shirts are only $10 before discount.

It’s always a challenge taking two small kids to a public restroom, especially at a sporting event. Holman Stadium has two clearly marked, accessible rest rooms right on the main concourse. Clean, well lit, and not far from the field, so you don’t miss any of the game.

Many foul balls go out around the back of section 208 and 201. Expect half way through the game a small collection of children will be there chasing after the balls.

Non-peak nights, private air conditioned boxes are $150. Find 15 friends and for $10 each you get unlimited soda and popcorn. Plus access to the full menu of concessions (for additional charges of course).

Sometime mid game, and I can’t remember when they have everyone get up and do some kind of dance that at first reminded me of the tomahawk chop from the Atlanta Braves games. Anyone want to clue me into this ritual? We’re still a bit baffled by it.

Holman Stadium has a long history with Nashua, and the Silver Knights are working to build a great relationship with the community. We’ll see you at the game.

Last night as I was out on my run, I noticed several people out doing run walk intervals. My best guess by watching is many of them are out starting a running routine. Honestly I am as well as it has been too long since I got outside and ran with any regularity.

Years ago when I first started running I wrote a blog about that experience, now I’m starting with a new perspective. I know I can run a 10K. I know that with training, a half marathon or more is within my reach. All it takes is consistency and in my case, to not hide inside when the weather gets cold.

Just as I love data in my office to track the improvements of my patients. I love to keep my run stats, that way I can see my improvements, not to mention it keeps me honest about how well I am sticking to my running schedule. These are several of the apps that I use or have used in the past.

Nike Plus: This is my primary run only state tracker with GPS. I use this to track running only. I start this app after my warm up walking. It will run through out the an entire running session even if I am doing intervals of running and walking. This gives me an idea of my race speed.

RunKeeper: I love this app for all types of exercise stats. I use this to from the start of the workout warm up to the end of the cool down. It lets me know my total distance. I’ll use this app when going for walks and for hiking. Several of my friends use this app as well, so it’s nice to “like” my friends workouts and encourage them.

RoadID: This is a safety app, it doesn’t keep a map or track anything once it is closed. What it does is GPS track where I am, and send a link to my husband that is updated in real time. I use this in case the worse happens and I’m hit by a car. The app will alert him if I stop moving more than 5 mins and it gives him a good idea of where to start looking. Alternatively, if I run a race it lets my friends know where I am so they can meet up and cheer me on.

CharityMiles: I recently discovered this one. You can select a charity, and money is donated to them each time you run. There is a similar app called Wooftrax that donates to the animal shelter that you select.

C25K Free: I like the couch to 5K training plan in this program and that I can have it in the background and it will alert me to when I need to change from running to walking.

Zombies 5K: When I first started years ago, this was the app I used. It has longer workouts than C25K but also had an interesting story that I had to go work out do listen to. My friend, and fellow fitness enthusiast, Amber Lee wrote a fantastic review of the app. The standard Zombies Run app is not a training program but is a great break from just listening to music, not to mention at the end of each run you get supplies to build up your township.

Are you looking for something to do on a Saturday afternoon, and don’t want to mortgage the house to afford it? Have you considered the fast paced sport of Roller Derby ? Saturday night, Dr. Johanna and I attended the season opening double header game, and had a great time. I’ll admit it was my first roller derby match, and all I knew about derby, was that they skated around a track. While at the same time, attempting to prevent the other team, from skating around the track. Within minutes I was enjoying the action on the rink. The rules were simple enough, and my attention was drawn in quickly.

April 23 Bout

The announcer for the game quickly and clearly explained the game to any new folks in the crowd. Giving an entertaining and informative description of basic game play, while announcing the players from each team. She provided color commentary during the game, as well as music, and was humorous and energetic. At half time she hosted raffles and games on the rink, including rolling wheels from skates onto a target to win prizes. Who doesn’t love audience interaction during the game?

Concessions at a sporting event are always challenging. Standing in line for 10 minutes to buy an overpriced bag of salty snacks is no one’s idea of a good time. The coliseum has three lines for concessions, one for general snacks and drinks, one for snow cones and fried dough. Plus a separate Beer Garden, with its own seating (also wine and cider). So you’re not waiting behind the entire stadium to grab a quick bottle of water. Their prices were lower than I expected, with friendly staff and you’re still able to see the action of the game from all three lines (try that at Fenway Park). Did I mention the stadium also has convenient free parking? Because, it has free parking.

Many of players skate around the arena before and during the game. They are more than happy to answer questions about the game, the league and to sign programs. The league is run and organized by the players, the effort that they put into the game off the rink is just as much as the effort they put into winning. That’s dedication to a sport for sure. NHRD are members of the Women’s Flat Track Derby Association. WFDA’s motto is, “by the skaters, for the skaters”, which means that all members have a say in the league and help shape the future of their league.

Since the stadium is bleacher seats, folks are free to sit where they’d like to and there were kids moving around to get a better view of the action. To say that game was kid friendly, would be an understatement. There were dozens of kids there, playing in the bleachers, cheering on the skaters, and having fun being kids.

Roller Derby isn’t limited to New Hampshire, check out The Leagues to find a team near you.

With hopefully the final hurrah of winter, its time to plan outdoor activities for the Spring and Summer.

We have hiking and walking trails right here in Nashua. Mines Falls, with easy parking right here in the heart of Nashua. The Rail Trail has recently been expanded, and is accommodating to bicycles as well. and where you aware of the 2 miles trail at Roby Park right on Spit Brook Road? If you want to head farther North, there’s also Pack Monadnock and South Uncanoonuc Mountain. Are you planning to go hiking with kids this year? Here’s a list of Hikes for Kids, 32 mountain hikes averaging one to two miles designed for kids, or for those young at heart. Want to take a leisurely stroll through a piece of local history? Benson’s Animal Park closed in the 90’s, and reopened as a public park. Walking paths, a modern playground, a small pond for fishing, and tributes to the classic family fun park from days gone by.